One of the current culinary trends is batch-cooking, or the art of preparing your weekly dishes in a healthy and intelligent way.
Composing your meals in advance, what a better way to have peace of mind throughout the week while adopting a balanced diet!
The principle? In 2 to 3 hours maximum, on Sundays, you prepare your dishes for the entire week.
Why adopt batch-cooking without further delay?
– A significant amount of time saved: you will certainly spend two to three hours on Sunday preparing your weekly dishes, but you will have more time in the week.
– Nutritional balanced dishes, due to the combination of foods that are thoughtfully anticipated.
– Optimized expense management and savings achieved through rationalization of the dishes prepared (each food is used several times a week in different dishes).
– Finally, by opting for batch-cooking, you are making an ecological gesture by reducing the amount of food wasted.
How can this be practiced?
- Choose the support of your choice to annotate your menus.
You can register your menus on the Calendar of your PC or smartphone or in a dedicated schedule (a certain number of schedules are available for downloading from the Internet).
Other online tools (such as Trello) are also particularly interesting and useful for organizing your menus.
Alternatively, you can write your menus in a nice dedicated notebook. Notebooks in “Bullet Journal” mode are particularly suitable. You can then personalize each week by annotating the menus you have selected!
- Plan your menu.
Now it’s time to identify the dishes of the week you want to prepare.
To this end, it is essential to take into account the daily nutritional needs of mankind.
A brief reminder of the essential contributions:
– Vegetables: every day
– Fruits: twice a day
– Red meat: twice a week
– White meat: five times / week
– Fish: two to three times / week
– Eggs: three times / week
– Dairy products: three dairy products / day
– Pulses: three times / week
- Go to the supermarket.
Make a careful list of the foods you need, before shopping for the missing items.
- To the oven!
It’s time to cook. The preparation of the dishes will generally be organized as follows:
– Washing, peeling and cutting vegetables
– Long baking, most of the time in the oven (quiches,…)
– Cooking side dishes, often starchy ones (pasta, rice, quinoa,…)
- Keep your meals in glass jars.
This is the conditioning stage. Be sure to cool your dishes for 2 hours at room temperature before putting them in the freezer.
Choose airtight containers; glass containers are ideal.
It is recommended to keep the different foods in separate containers to preserve all their flavor.
- Assemble to create a variety of dishes.
All you have to do is compose your meal with the dishes you’ve created.
Remember to combine the following three elements as much as possible: cereals, vegetables and protein (meat).
So, convinced by batch-cooking? To your pens!
Feel free to share your menus with us. 😊